Glutes Workout

Glutes Workout

 

Gluteal muscles are grouped under lower body. They are a group of three muscles which make up the hip. Below are the types:

  1. Gluteus Maximus
  2. Gluteus Medius
  3. Gluteus Minimus

 

Gluteus Maximus

Gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the hips. It is responsible for many movements originating from the trunk as well as thigh movements. Standing up from a sitting position, climbing stairs, and staying in an erect position are all aided by the gluteus maximus.

 

Gluteus Medius

One of the three gluteus muscles, the medius region is located at the pelvis and is partly covered by the maximus muscle. It is located at the upper part of your buttocks. It functions to abduct as well as rotate the thigh.

 

Gluteus Minimus

The gluteus minimus is the smallest of the three gluteal muscles and situated immediately beneath the gluteus medius. It is fan-shaped muscle.

Below are the few exercise to target Gluteus Muscles.

Barbell Squats

Main Area Targeted: Gluteus Maximus, Quads

Secondary Area Targeted: Spinal Erectors/Lower Back

Steps:

  1. Squats can be performed with your body weight or by adding resistance in the form of dumbbells, barbells or resistance bands.
  2. Stand with your feet slightly wider than shoulder width apart, toes pointed slightly outward, and upper body and core erect.
  3. You then lower your hips and buttocks down and back behind you as if you are about to sit on a chair. Ensure that knee should not go beyond the toes.
  4. Lower until your thighs are parallel to the ground and then, pushing up through the heels, return to the standing position.
  5. Exhale while moving downwards and inhale while returning to the start position.

Dumbbell Lunges

Main Area Targeted: Gluteus Maximus, Gluteus Medius and Gluteus Minimus.

Secondary Area Targeted: Quads, Hams

Steps:

  1. You can perform lunges with no resistance at first and then progress to using dumbbells.
  2. A lunge begins by standing erect with your feet together and then taking one leg and stepping forward.
  3. Place that lead foot flat on the floor in front of you and bend your knees to lower your hips straight to the ground until your knee joints are both at 90-degree angles.
  4. Return to the standing position by pushing back with the forward leg.
  5. Exhale while moving downwards and inhale while returning to the start position.
  6. You can either repeat the exercise on the same leg for a series of repetitions or alternate legs with each repetition.

Side-lying Hip Abduction

Main Area Targeted: Gluteus Medius and Gluteus Minimus.

Secondary Area Targeted:

Steps:

  1. It is the movement of your leg away from the body. Lay on your side, legs straight and one foot resting on the other. Bend your lower arm at the elbow and place it under your head for support.
  2. Place your upper arm across your hip. Keep your head and spine aligned.
  3. Breathe out and slowly raise your top leg until there's a 12 inch gap between your knees.
  4. Hold for 1-2 seconds and slowly return to the starting position as you breathe in.
  5. Repeat on the other side.

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